While most people are aware of the benefits of vitamin D for bone health, very few know about the far-reaching benefits of this fat-soluble vitamin for all aspects of health, both mental and physical.
Vitamin D plays an important role in many bodily functions, such as providing support to your immunity and lowering the instances of respiratory infections, especially during the transition period from one season to the other.
Daily spending about 30 minutes out in the sun, either cycling, brisk walking, doing yoga or just grabbing your groceries, can give you a quick energy burst. This will help counteract many mental health issues, such as seasonal affective disorder or manage signs of clinical depression. Depression can often surface through commonplace signs such as constant fatigue, lack the motivation to get anything done during the day or sleeping for long durations.
If you struggle with heart disorders, vitamin D sufficiency can help manage heart failure and stroke. Observational research has also shown that vitamin D helps boost insulin sensitivity and beta cell function. This may help reduce inflammation which is closely linked with type 2 diabetes.
A new study conducted for the first time revealed that lower levels of vitamin D in the human body, specifically the brain showed an effect on cognitive development with a higher risk of developing Alzheimer’s and dementia1.
Given the glowing benefits of vitamin D, it is safe to say that adequate levels in your body will be a ray of sunshine to your overall health.
Vitamin D receptors (VDR) and metabolites of vitamin D play a role. VDR present in the skeletal muscles of the body. These receptors help in calcium binding to muscle cells and cause differentiation and proliferation of cells, leading to muscle growth.
Dr. M.G. Kartheeka, MBBS, MD
Adequate levels of vitamin D in the body are fundamental for bone health. Maintaining strong and healthy bones is vital for protecting your organs, storing calcium, providing structure to the body and taking care of your muscles. Vitamin D, therefore, does the following things.
You may turn to consumable items to make up for your daily need, but the number of vitamin D-enriched and fortified foods are quite limited. Some of the other ways to get vitamin D is by taking nano supplements, which are advanced formulations helping with up to 90% absorption. This should be combined with as little as 10-15 sunlight exposure without any sunscreen between 10 to 3 pm.
Vitamin D deficiency does not always show symptoms.
1. One of the main problems of a deficiency is that it will lead to bone density loss. If this continues without any medical intervention, it can contribute to the development of osteoporosis, which will make an individual highly vulnerable towards a fracture during an accident.
2. Severe vitamin D deficiency can cause rickets in children and osteomalacia in adults2. Rickets is a condition which leads to the weakening and softening of bones in children. It impacts the growing tissues towards the bone end and causes a number of deformities such as breastbone projection, bowed legs, knocked knees or thickened ankles and wrists.
Osteomalacia, too, is a condition that softens the bones and makes them more easily ‘breakable’. The symptoms of osteomalacia in adults are pain in the hips and bones, fractures and difficulty walking.
Given the significance of this sunshine vitamin for overall health and especially bone health, it is mandatory to maintain adequate levels in the body. One should pay heed to the word ‘adequate’ because too much vitamin D can lead to vitamin D toxicity which can also cause an array of health problems. To know where you stand in terms of levels in the body, you can first start by getting a blood test.
Once the report arrives, you may consult a doctor who may advise on the measures you can take to manage any deficiency. Usually, a combination of sun exposure along with dietary modifications is suggested. They may also ask you to include nano vitamin D supplements if the need arises.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
References to be added-
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313732/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313732/
https://www.everydayhealth.com/vitamin-d/vitamin-d-health-benefits-what-it-can-cant-your-body/
https://www.medicalnewstoday.com/articles/161618#role-of-vitamin-d
https://www.medicalnewstoday.com/articles/dementia-risk-low-levels-vitamin-d-linked-to-poor-cognitive-function
https://my.clevelandclinic.org/health/diseases/13017-osteomalacia
https://www.mayoclinic.org/diseases-conditions/rickets/symptoms-causes/syc-20351943
https://pubmed.ncbi.nlm.nih.gov/22536767/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#:~:text=Bones%20play%20many%20roles%20in,to%20protect%20bone%20health%2C%20too.
Healthy bones and joints are extremely important. Bones help bring structure to the body, protects the organs and stores calcium. While bone health should be something to take care of since childhood, it is never too late to do the right thing to make them better and stronger.
Bones are continuously changing. When young, it has the capability of growing faster and stronger. But as you grow older, bones function slower and become weaker. By the time you reach the age of 30, the chances of developing osteoporosis increases. Osteoporosis is a condition that makes the bones weak and brittle.
Whether you are young and building bones or old and preserving them, bone health can be maintained if the following steps are incorporated into your lifestyle:
Your bones need a variety of nutrients, such as calcium and vitamin C, vitamin D and vitamin K. Getting enough calcium is essential to keep the bones strong and healthy. The best way to ensure that is by including calcium-rich food in your diet. Some of the foods that we recommend you to include are:
Around 50% people in India are Vitamin D deficient. Calcium alone will not help in bone health , both calcium along with Vitamin D is essential because the calcium can only be absorbed if there is adequate Vitamin D in body.
Dr. M.G. Kartheeka, MBBS, MD
Exercising is one of the best ways to keep your bones, muscles and joints strong and fit. Nearly any form of exercise on a regular basis will contribute to maintaining your bone health. To help develop stronger bones or to combat weakening bones as you get older, you should focus on weight-bearing and strength training exercises.
Also Read: How to Dissolve Bone Spurs Naturally?
Closely tied to a healthy diet and regular exercise, losing weight is another way to ensure stronger joints and bones. While losing weight is more directly aimed at improving joint health (especially the knees and hips), it can also help to ease the pressure on your entire musculoskeletal structure.
Calcium, proteins, micronutrients, vitamin D, low-fat dairy products, and leafy vegetables all play a critical role in maintaining healthy bones in an individual, a balance of all is very essential.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Also, try our new EverHerb Joint Care Essentials for strong joints.
Also Read: Vitamin C Benefits: Research-driven Insights into its Impact on Health
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Pressing your joints, especially knuckles, until you hear them pop is something everyone has indulged in at some point in their lives. Many of you may have been cautioned against it by the elders in the family, citing the risk of arthritis. However, medical research has dispelled this traditional belief that cracking one’s joints can lead to arthritis as just another old wives’ tale. In short, cracking joints and arthritis have no connection! Here’s why:Cracking of Joints Does Not Cause ArthritisHearing your joints let out a loud pop can be a tad unsettling. In a time when medical science still was not developed enough to establish the cause and effect link between every minute action of the human body, co-relating cracking of joints to arthritis and other painful joint conditions was an easy assumption to make.However, researchers have now studied the tendency of popping of knuckle and other joints, known as crepitus in medical terms, long enough to conclude with certainty that the action is in no way linked to arthritis. A study on ‘crepitus and risk for hand osteoarthritis’ found that the risk of arthritis in knuckle crackers was no higher than that for non-crackers. The same is true for other joints such as knees, hips, or elbows.Read More: 6 Arthritis Symptoms To Watch Out ForWhat Causes the Popping Sound in the Joints?Crepitus or the popping sounds caused by bending your joints at a particular angle is caused by the release of tiny bubbles of gas that get accumulated slowly in synovial fluid – the fluid surrounding the joints. A sudden pull in the joints results in the release of these gas bubbles, and you hear a pop.This also explains why your joints pop more loudly on some days than others. Crepitus is a harmless condition that neither signals an underlying medical condition such as arthritis nor can lead to it. However, if the cracking happens involuntarily and is accompanied by pain, it could be a sign of abnormalities in the joint structures such as an injured ligament or loose cartilage.People who have arthritis, as well as other joint problems such as tendinitis or bursitis, may notice cracking sounds due to a snap in the swollen or irregular tissue structures. In short, cracking sounds, when accompanied by pain, could be a symptom of arthritis but not a cause.Also Read: Zerodol SPDoes that Mean You Can Indulge in this Habit as You Like?Well, cracking your knuckles as an act of relaxation once in a while is harmless. However, if you are a habitual joint cracker, you may want to make a conscious effort to rein in your tendency to pull and tug at your joints. A medical study comparing hand movements of people who cracked their knuckles with those who didn’t found that frequent knuckle crackers can be at risk of developing swelling in their hands and a weaker grip. Similarly, excessive cracking can compromise the optimum function of all other joints in the long run. It is also considered a nervous habit, much like biting nails or shaking legs.Like with everything else in life, moderation is the key when it comes to your joint cracking tendencies too. In any case, it won’t give you arthritis, of that you can be sure.Also Read: Arthritis Diet – Food That Is Good For ArthritisDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Every household sings the saga of the amazing benefits of milk and from time immemorial, cow’s milk has been a well-known health drink the world over. It contains invaluable nutrients and thereby blesses our body with innumerable benefits. Calcium, one of the key constituents of milk, is known to improve bone health.
However, there are many people who find it difficult to digest milk. That is because their body is not attuned to digesting lactose, the sugar in the milk. Basically, the reason for this is that their body is not capable of producing enough quantities of the enzyme ‘lactase’. This is the enzyme that is needed to digest the milk properly. Let’s learn all the health benefits and risks of milk in this article.
Milk is a powerhouse of calcium, an essential component of healthy bones and teeth. Cow’s milk is also rich in Vitamin D, another vital element for good bone health. Both of these important components help to keep osteoporosis at bay. Read more about foods for strong & healthy bones.
Cow’s milk is also a source of potassium which helps to lower blood pressure. Increasing the levels of potassium and decreasing the levels of sodium help to keep a check on cardiovascular diseases.
On the flip side, milk also contains high levels of saturated fat that can be linked to the increased chances of heart diseases.
Read more about 20 tips for the essential heart.
Researchers have found that cow’s milk may promote muscle building. All the essential amino acids (the ones our body can’t synthesise) are present in cow’s milk, making it a rich source of high-quality protein. Along with this, it may inhibit muscle tissue from being utilised for energy. Low-fat milk may offer milk advantages while containing less fat.
Dr. Siddharth Gupta, MD
Adequate levels of Vitamin D in the body helps in the production of serotonin, the hormone which is linked to appetite, sleep and mood. Deficiency of Vitamin D leads to depression, PMS and a feeling of fatigue.
Many researchers suggest drinking milk every day to reduce the growth of this disease.
This condition is different from lactose intolerance. Here, on consuming milk, one experiences wheezing, asthma, vomiting, diarrhoea and similar kinds of gastrointestinal problems.
Many others also experience skin rashes, allergies, rhinitis or inflammation in the nose.
Researchers have found that the oestrogen and growth hormones included in dairy milk may affect the regulation of hormones in humans. In a 2016 study on mice, scientists discovered that mice who drank milk with high oestrogen levels had hormonal alterations. In my opinion, one should consult their doctor if any irregularities are seen in the body’s functioning.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Colostrum: A Deep-Dive Into its Health-Boosting Properties
Excessive intake of calcium creates unwanted side effects such as kidney stones and constipation. In some cases, it also increases the risk of deposition of calcium in the arteries thereby raising the risk of heart ailments.
This condition can be fatal for those whose kidneys are not functioning properly. An excessive residue of both potassium and phosphorus in the body can be extremely harmful. While drinking milk is essential, it is crucial to consider all the health benefits and risks of milk as well.
Also Read: The Health Impact: Understanding Organic Milk Benefits
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Arthritis is the painful inflammation of the joints. While many people are genetically predisposed towards arthritis, there are many lifestyles and environmental factors that contribute to falling prey to this disease. One of the best things one can do to help ease the pain, foods for arthritis play a significant role. Here is a list you could look into for options.
Adding turmeric to your diet will boost the health of your joints. It is one of the best things to fight inflammation in the body. It is antiseptic and antibiotic.
Vitamin C is helpful in easing the pain of arthritis. Citrus fruits are rich in antioxidants that also help combat the disease. Strawberries, oranges, sweet lime, pineapple, and cantaloupe are good sources of vitamin C.
Tofu, soy milk, and soy products are a great way to fight arthritic pain. Soy fights inflammation and increases immunity.
Safflower and olive oils are another inflammation-busting food component. These provide the fats that are good for the heart and also have cholesterol-lowering benefits.
The anthocyanins found in cherries help with reducing the inflammation of the joints. Raspberries, strawberries, blueberries, and blackberries are other great alternatives.
Milk, yoghurt, and cottage cheese are rich in calcium and vitamin D, which enhance bone health. Vitamin D is essential, as it aids calcium absorption. Also, dairy products increase the immunity of the body.
Omega-3 fatty acids, which are abundant in fish including salmon, tuna, sardines, and mackerel. No wonder these fishes have been trusted by nutritionists and doctors to reduce inflammation and potentially aid in arthritis pain. I strongly recommend eating these fish in portions of 3 to 4 ounces two or more times a week which may protect the heart as well and reduce inflammation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Rheumatoid Arthritis: Breaking Down Research Findings and Available Management Options
These three are full of sulforaphane, a compound that delays the progression of arthritis. These vegetables are rich in essential vitamins and minerals. Broccoli is particularly rich in calcium.
The inflammation-fighting properties of green tea are legendary. It is rich in antioxidants and is known to reduce the speed of cartilage degeneration and joint damage. Having four cups of green tea has shown considerable improvement in pain management for arthritis patients.
Oatmeal, brown rice, and other whole grains are excellent sources of inflammation-fighting foods. Not just arthritis, whole grains help deal with heart disease and diabetes as well.
Apples are a rich source of fibre and are strong in antioxidants that may aid in inflammation and reduce arthritis pain. Pomegranates, that are categorised as berry fruits, are full of tannins that may help to reduce arthritis-related inflammation. For some extra advantages, mix them into plain yoghurt or add them to a salad.
Dr. Rajeev Singh, BAMS
Kidney beans, French beans, and pinto beans are good for dealing with the pain of arthritis. They add fibre, protein, folic acid, magnesium, and other essential minerals that help improve immunity and combat joint diseases.
The humble garlic has a component, diallyl disulfide, that helps combat cartilage damage.
Apart from being a healthy snack option, nuts are rich in protein, calcium, fibre, and good fatty acids. They aid weight loss, an essential prerequisite to fighting the pain of arthritis. Pine nuts, pistachios, almonds, and walnuts are the best options.
Eating healthy by including lots of raw fruits and veggies and an ample amount of nuts in the diet will produce positive results. Not only they fight inflammation but also control weight gain which is so crucial in arthritis.
Also Read: Fast and Effective Ways to Reduce Inflammation in the Body
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The Latin word ‘Osteoporosis’ means ‘porous bones.’ As the name suggests, this is a bone condition where the bones get weak. The disease is usually more prevalent amongst the older population especially the women populace. Healthy bones typically include small space inside them that are similar to a honeycomb. In this disease, the size of these spaces increases which causes the bones to lose their strength and density. Over time, the bones also grow weaker and thinner.There is no defined age group that is more susceptible to this condition; it can happen to anyone, anywhere, and at any age. People with osteoporosis are often at high risk of fractures that can occur while doing day-to-day activities such as standing, walking, etc. Affected areas include the spine, wrist bones, ribs, and hips.SymptomsOsteoporosis is a silent disease and unfortunately, does not show any early signs or warnings. Many patients do not realize that they have osteoporosis until they break a bone.However, many medical experts suggest some early signs that you should be watchful of:
